physio

Running resolution

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Physio for runners newcastle

Do you have a 2020 running resolution?

Here at NUmoves we love to support people to get active, exercise and stay healthy. If your 2020 goal is to get started on a running routine, we have a few simple tips to make it easy to keep on track and injury free!

  1. Setup for success – If you have not run for a long time, you will need to use an interval training (run-walk-run-walk) program condition your leg muscles before you can do longer runs. It is better to run at your natural pace and then walk for a short rest than to try and run very slowly. Here is an example of an interval program that should be tailored to your previous running experience and amount of time off.
Interval Program – Novice Runners (not first timers) – For return to run after 3-12 month break.
Weeks Time Run Walk 1st Week 2nd Week
1-2 15 mins 60secs 60secs 2 runs 3 runs
2-3 20 mins 120secs 60secs 2 runs 3 runs
4-6 25mins 120secs 60secs 2 runs 3 runs
7-8 25 mins 5mins 60secs 2 runs 3 runs
  1. Cross train – you can improve your cardiovascular fitness with other forms of exercise, cycling, rowing, swimming and HIIT classes are all great options if the running legs are feeling a bit overdone. A running specific strengthening program can work wonders to improve your running performance and reduce the risk of injury, which leads to the next tip…
  1. Listen to your body – most people will know when they are doing too much too soon, muscles feeling fatigued, tight, sore etc. Ignore the signs at your peril.
  1. Remember your goals! – Rome wasn’t built in a day. For long term success, take your time to get there and you will be much more likely to smash your running goals.
  1. Make it fun – listen to music, run your local trails, run with friends, take the dog, every time you complete a run give yourself a pat on the back, you are one step closer to being your best self.

Spinal pain treatment – move more often

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Back and neck pain treatment

NU Moves Physio leads the way in evidence based treatment. We are constantly looking to the latest evidence to help our clients move better and feel well. Being located at The University of Newcastle means a lot of our clients are academics, students and staff. A few areas we commonly treat are back and neck pain, which many people attribute to postural or sitting loads at work or while studying.

The scientific understanding of this problem has definitely evolved over the last few decades and has now changed significantly from the old adage of ‘sit up straight and don’t slouch’ to the ‘move more often’ advice. Move more means varying your postures and positions rather than having to sit up straight all the time. It might be that you need slouch a little if you have been upright for a while or sit back in your chair and use your backrest to sit up tall if you have been slouching. Stand desks are great to get you out of your chair but not for standing all day. A mixture of sitting and standing changes your posture which is best.

This is notably advice based on research for lower back pain. A common mistake leading to neck pain is reaching too far whilst at a computer.  Neck pain is often also related to the stress and tension that we carry in our shoulders. Again the best advice is often to get up and move more – go for a walk or do some exercise for 30 mins aiming for a daily basis. If you are too busy to walk that is often the problem that needs to be managed.

Professor Peter O’Sullivan leads the way in back pain research and advises ‘your best posture is your next posture’. Simple spinal pain treatment – move more often!

If you have neck pain or back pain at work or study, get moving and if pain holds you back then contact us on 0249216879 or admin@numovesphysiotherapy.com.au

Winter Sports

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Winter Sports Physiotherapy Newcastle

Going skiing or snowboarding these holidays?

Remember to keep up your strength training before heading off on your trip. This will allow you to ski/board for longer without fatiguing. More importantly, strength training will also reduce your risk of injury. Great ways to improve strength and fitness indoors this winter include yoga, spin classes, weight training, rock climbing and more.

Another great way to improve your strength is through Pilates. Our Pilates classes run on 7am Mondays, 6:30pm Mondays, 7am Wednesdays and 12:15pm Fridays. Pilates helps to improve physical strength, flexibility, posture, and enhance mental awareness. All these benefits will allow you to be stronger and safer on the snow – these equal more fun!

Staying active throughout the winter can sometimes be difficult. No matter how choose to keep active and get stronger, something is better than nothing! Buy yourself some new exercise clothes. Remind yourself of your fitness goals, or make new goals.

For more information on sports preparation.

Hamstring injury management – A breakdown of the latest research

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Sliding exercise

Athletes rejoice! For decades our understanding of hamstring (HS) injuries has been improving and evolving, yet the frequency of HS injury rates in sport have not declined. Finally, a new paradigm has been developed which consolidates our knowledge of the anatomy and the physiology of this highly prevalent injury, applies effective rehabilitation strategies, accurate return to sport testing and re-injury prevention.

We can broadly define the typical hamstring strain into a sprinting type strain which occurs at high speed running versus a stretch type strain which occurs with high kicking or other stretching movements. Each of these will typically cause an injury to a different muscle in the hamstrings group. They can generally be diagnosed in the clinic without the need for any imaging. The most common type is the sprinting type, frequently seen in football codes, soccer, hockey, athletics and other running sports. The stretch type is more common in dancers, jumpers and hurdlers, although either type can occur in any sport. Knowing the type of injury gives us a chance to apply the right exercise rehab as well as gives a guideline for the return to sport time, which varies enormously between the type, location and grade of strain.

We know that most HS injuries occur when the muscle is working hard in its lengthening phase, therefore it is essential that the rehabilitation program targets this movement at high load. A comprehensive program is undertaken, which incorporates hamstring strength, but also hip, pelvis, trunk and general lower limb strength and stability. This addresses all the factors which will lead to re-injury – that’s not new. What is new is a set of 3 specific exercises, that when applied correctly in soccer players led to a re-injury rate of only 1 in 75 players over 12 months! That’s way down from the average 1 in 4 players with conventional rehab in professional soccer.

The protocol is based on 3 specific lengthening (eccentric) strength exercises and the technique, timing and progressions of these are of critical importance, they need to be integrated and complemented with other exercises and, as a rule, should be pain free. So what can you expect to gain from completing a modern rehab program like the one we provide at NU Moves? A research study by Askling and colleagues found that their protocol of exercises led to an average return to play time of 28 days, compared with 51 days for the conventional group. Combining this with the low reinjury rate means it was proven to be a much better approach to HS rehab. The research also provided an additional return to play testing procedure (H test), which we integrate into our comprehensive existing return to play algorithm in the clinic. It assesses apprehension or feeling of insecurity as well as pain when performing a high load eccentric braking action on the leg, similar to what happens during an injury but in a safe way.

So to put it all together, we have a rehab protocol that fits well with our current understanding of hamstring strains and their risk factors. It is easy and inexpensive to perform once taught. It also reduces the time to return to play and gives better long-term outcomes. If you are ever unlucky enough to be in this position, then things are looking better now than they ever have!

NU Moves physio provides sports physio services to clubs around newcastle. For more information contact us online or give us a call and to view our current sports teams or what services we provide, click here.

How is your bed mattress treating you?

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Sleeping postureHow do you know if your bed mattress is contributing to your back pain?

If you are like most people, you will spend 6-8 hours in bed each day. If your mattress is providing insufficient support for your back, it can aggravate or cause you back pain.

Sleeping postureA mattress with poor support allows your spine to rest in an abnormal position and alters stress on the discs, joints and soft tissue in and around the spine. This can cause pain and stiffness. Identifying if the mattress is a contributing factor for a back problem is an important step in overcoming the problem.

So how do you know if your mattress is causing or aggravating you back problem? Here are some simple points to consider:

  1. If you wake up feeling stiff and sore most mornings this can point toward the mattress as a contributor
  2. Sleep in a different bed as a trial, preferably one with more support, and see if you feel less pain and stiffness

A mattress doesn’t last forever. Flipping your mattress regularly can help maintain your mattress but care is required in doing this. Having said this, sooner or later you may need to purchase a new one. If your mattress is contributing to your back pain you should look for a high quality orthopaedic mattress. Most bedding stores or bedding departments can advise you about mattress quality.

If its not the mattress then you need to see your physio and be assessed.